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Ingredients
US|METRIC
1 SERVINGS
- 2 oz. red onion (thinly sliced)
- 2 oz. zucchini (cut in ribbons)
- clove (small, garlic, minced)
- 1 oz. tomato (chopped / small cherry tomatoes)
- 1 oz. capsicum (/ bell pepper in a variety of colours, chopped)
- 2 oz. mushrooms (sliced)
- 1/2 lemon
- 4 oz. white fish (firm)
- salt
- pepper
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Directions
- Pan fry the vegetables (in a dry pan, stirring continuously) and add the lemon juice and salt and pepper to taste. Cut a circle out of baking paper and place the vegetables in the centre of the paper. Place the fish on top and sprinkle with the lemon zest, salt and pepper. Fold the edges of the paper together to contain the fish and prevent the juices from spilling out. Bake in a hot oven for up to 10 minutes or until the fish is done. Transfer to a plate and open the parcel. Serve with a slice of lemon.
- For the salad, combine 1 oz torn young spinach leaves, 1 tbsp chopped fresh basil, 2 oz of tomatoes, 2 oz sliced yellow bell pepper. Top with 1 tbsp of balsamic vinegar, salt and pepper, 1 oz pitted black olives and 1 oz avocado.
NutritionView More
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240Calories
Sodium
Fat
Carbs
Fiber
Potassium
Calories240Calories from Fat60 |
% DAILY VALUE |
Total Fat7g11% |
Saturated Fat1g5% |
Trans Fat |
Cholesterol70mg23% |
Sodium850mg35% |
Potassium1090mg31% |
Protein27g |
Calories from Fat60 |
% DAILY VALUE |
Total Carbohydrate23g8% |
Dietary Fiber9g36% |
Sugars7g |
Vitamin A10% |
Vitamin C140% |
Calcium15% |
Iron20% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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